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FRIDAY 160101

Open gym 9:30-11:30 Warm-up: Run or row Dislocates Pull-ups Bear crawl down Samson lunges back Scorpions Push up Banded good mornings Air squats Strength: Overhead Squat 3×3 reps WoD: 21 – 15 – 9.. Deadlifts, 275/185 Box Jumps, 30/24″ Mobility: Roll posterior Mad quads Lad…

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THURSDAY 151231

Warm-up: Row 500m 15 dislocates 15 matrix turns 15 squats Inch worm down Zombies back 15 high box step ups 15 scorpions Strength: Take 15 minutes to build to a heavy 1 rep hang power clean  WoD: 3 Rounds…for time: 500 Meter Row 12 Hang…

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WEDNESDAY 151230

Warm-up: Row 500m 20 good mornings 15 leg swings 15 dislocates 15 squats Spiderman crawl down Inch worms back Pigeon stretch each side 1 minute Strength: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps WoD: Every minute, on the…

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TUESDAY 151229

Warm-up: Row 500m 10 burpee pull-ups 15 squats 15 hollow rocks Bear crawl down Crab walk back 30 double Unders or attempts Skill: Every 2 minutes, for 12 minutes… Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x…

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MONDAY 151228

Warm-up: Row 500m Crossover symmetry 10 push ups 15 leg swings 15 good mornings 15 squats Spiderman crawl down Samson lunges back Handstand practice Strength: Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested…

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SATURDAY 151226

Warm-up: Run 400m 15 leg swings 20 good mornings 15 trunk twists 10 GHD sit-ups Bear crawl down Inch worms back 12 high box step ups 15 squats Team WoD: In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30…

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Christmas Day

And….on the 12th Day of Christmas there was Rest. Enjoy Jesus’s birthday with family, friends, and a treat. Cheers!

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THURSDAY 151224

Warm-up: Break a sweat via a run or row Active hamstrings (good mormings) Wake up hips (leg swings and squats) Shoulders (PVC pass through and push ups) Calves/ankles (ankle rolls and skip some rope) On the 11th Day of Christmas, you get a Hero Wod…….

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WEDNESDAY 151223

Warm-up: Row 500m Crossover symmetry 15 hollow rocks 5 burpee pull-ups 10 push-ups  15 squats 20 banded good mornings Handstand practice  Inch worms down Broad jumps back On the 9th day of Christmas… Skill: 12 minutes of HSPUs goat work  Single max set of HSPUs…

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TUESDAY 151222

Warm-up: Row 500m 20 trunk twists 10 matrix turns 30 single unders then 20 double Unders Handstand practice Bear crawl down Crab walk back 15 squats 15 hollow rocks On the 8th day of Christmas…. Strength: Take 15 minutes to establish a 1RM Strict Press…

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